Wellness Positive

Descriptions of the Exercises:

  This section contains detailed descriptions and images showing you exactly how to do the various body building exercises and muscle development workouts in this program - here you will find not only the exercises listed in the 'weekly schedule' but also many other optional exercises such as dumbbell curls and lateral raises as well. We trust these images and instructions will help you do the exercise programs for the different muscle groups correctly, and aid your body building efforts...

Shoulder Exercise 1) Shoulder Barbell Press

Variations: This exercise can also be performed seated. You can also lower the bar behind your head instead of in front. Be careful, though, there have been serious injuries to the neck suffered by some people who carelessly did a behind-the-neck shoulder press. If you do this variation of the exercise, please do it carefully.

  This exercise works the deltoids or shoulders. Put as much weight as you can handle on the bar and lift it from the rack with a grip a little wider than your shoulders.

STEP 1:

• Now, lift the weight up to your chest, to the position shown. The exercise is begun in this position. Breathe IN deeply.

STEP 2:

• Now raise the weight smoothly up over your head as shown. Keep your back straight as you do it.
• Breathe OUT as you raise the weight.

STEP 3:

• Now, lower the weight to the level of your upper chest again. Keep your back straight as you do it.

• Breath IN as you lower the weight.
• Note: DO NOT snap the elbows inwards as the weight reaches the top. Your elbows must remain slightly bent as the weight reaches the top.

  Work up to ten sets of ten repetitions each, as outlined in the section 'Your weekly training Schedule', given in the beginning of this routine.

  Start out with only as much weight as you can handle (DON'T injure yourself) - your ultimate aim (over several months) should be to slowly increase the weight to at least 200 pounds for the shoulder-press.